St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Endurance 5/11/2018

10
May

Endurance 5/11/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

10 Inch Worms

Metcon

Rest 3 minutes between Metcons

FT KBS + BJO (Time)

For Time

21-15-9

KB Swings 70/53

Box Jump Overs 24/20

Intermediate

KBS 53/35

BJO 20/16

Beginner

KBS 35/26

Box Step Overs 24/20

4RFT OHWL + T2B (Time)

4 Rounds for Time

10 Overhead Walking Lunges 53/35 (single arm)

10 Toes 2 Bar

Intermediate

OHWL 35/26

Toes 2 Ring

Beginner

FRWL 53/35

Toes 2 Rig

2RFT WB + CalA (Time)

2 Rounds for Time

50 Wallballs 20/15

30 Calories on Assault Bike

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